10 beginner tips for your first SUP trip

10 beginner tips for your first SUP trip in 2025

Are you about to embark on your first SUP trip and wondering how to get started? You're not alone. Many beginners feel both excitement and some nervousness about trying stand up paddling for the first time. It's only natural to have questions about balance, safety, and which technique works best.

Stand up paddling has exploded in popularity in recent years, and it's easy to see why. It combines exercise, nature experiences, and meditation in a unique way. But to make your first SUP experience as good as possible, you need to know some basic tips and advice.

At Kona Sports, we have over 18 years of experience helping paddlers get started with SUP. We've seen thousands of beginners take their first steps on the water, and over the years we've learned exactly what makes the difference between a successful and less successful debut on the SUP board.

In this guide, we share our 10 most valuable beginner tips that will make your first SUP trip both safe and fun. You'll learn everything from how to choose the right spot and check the weather conditions, to techniques for keeping your balance and getting on the board. We also cover common mistakes that you can easily avoid, as well as important safety aspects that all beginners should know.

Table of contents

1. Choose the right place for your first SUP trip
2. Check the weather before you head out.
3. Basic balance exercises on land
4. Learn the correct paddle grip from the start
5. Always use a safety line and life jacket
6. Start kneeling on the board
7. Technique for getting up standing
8. Learn to turn and brake safely
9. Avoid the most common beginner mistakes
10. Aftercare for your SUP board

Choose the right place for your first SUP trip

Your first SUP experience starts with choosing the right place to paddle in. As a beginner, you want to avoid challenging conditions and instead focus on learning the basics in peace and quiet.

Find a sheltered bay, small lake or calm river mouth where the water is relatively calm. Avoid open ocean, large lakes or places with strong currents the first time. Ideally, the water should be knee-deep near the shore so that you can easily get up if you fall in.

Also check that there are suitable entry and exit points. A sandy beach or flat rocky outcrop makes it much easier to get in and out of the water with your SUP board. The Swedish Environmental Protection Agency has good information about the right of way and where you are allowed to paddle in Sweden.

Make sure there are parking options near the water, and check if the location requires any special permits. Many municipalities also have information boards with local rules and recommendations for water sports.

Check the weather before you head out.

Weather conditions are crucial for a successful first SUP trip. As a beginner, you are extra sensitive to wind and waves, so careful planning is important.

Check the wind forecast for the whole day, not just when you plan to go. Winds below 5 m/s are ideal for beginners. Remember that the wind often increases during the day, so morning hours or early evening may be best.

The Swedish Maritime Rescue Service has good weather information for shipping which is also useful for SUP paddlers and also provides detailed information on wind strength and direction.

Avoid days with thunderstorms, heavy rain or very cold weather. The water temperature is also important - below 15 degrees you should wear a wetsuit even in summer. Remember that you will get wet, so dress for the weather and temperature.

Also plan for what happens if the weather changes while you are out. Always have a plan B and be prepared to cancel the trip if conditions become too challenging.

Basic balance exercises on land

Before you head out on the water, it might be worth practicing your balance on land. This will help you feel more confident when you get on the SUP board.

Stand on one leg for 30 seconds at a time, then switch. Increase the difficulty by closing your eyes or standing on an uneven surface like a cushion or balance board. This trains your proprioception - your body's ability to sense where it is in space.

Also practice simulating paddling strokes on land. Hold a regular broom or pole tool and make paddling movements. This will help you understand how your body should rotate and how your arms should work together.

Yoga exercises like tree pose and simple balance exercises will strengthen your core, which is crucial for SUP. Simple squats and planks will also help build the stability you need on the water.

Learn the correct paddle grip from the start

The correct paddle grip is the foundation for efficient and comfortable paddling. Many beginners make the mistake of holding the paddle incorrectly, which makes paddling much more difficult than necessary.

The top hand should hold the grip at the top of the shaft, while the bottom hand is placed about 60-70 cm down the shaft. The thumb of the top hand should point downwards towards the blade.

The blade should be facing away from you - many beginners hold it the wrong way the first few times. The angle of the blade should "cut" through the water forward, not scoop it backward.

When you switch sides, you switch hands - top hand becomes bottom hand and vice versa. This may feel strange at first, but it will soon become natural. A quality paddle that is adjusted correctly makes a huge difference to your first experience.

Remember that paddling comes from your core and body rotation, not just your arms. Remember to twist your entire upper body when paddling.

Always use a safety line and life jacket

Safety should always come first, especially as a beginner. Two pieces of equipment are absolutely essential: a leash and a life jacket.

The safety line connects you to the SUP board so that it doesn't drift away if you fall into the water. There are different types - spiral for still water and straight for waves and current. Always attach the line around your ankle or waist, never around your neck.

The Swedish Lifesaving Society always recommends wearing a life jacket when SUP paddling, no matter how good a swimmer you are. Choose a life jacket that is adapted for paddling and that does not restrict arm movement too much.

Check that all safety equipment is in good condition before each trip. A broken safety line or punctured life jacket can be life-threatening in an emergency.

Also, always carry a whistle with you to call attention if something happens. Many life jackets have built-in whistles.

Start kneeling on the board

As a beginner, you should always start kneeling on your SUP board. This gives you stability and the opportunity to feel how the board reacts before trying to stand up.

Go into knee-deep water with your SUP board. Hold the board firmly by the sides and kneel in the middle of the board, approximately where the handle is. Place your knees parallel to each other and keep your back straight.

Start paddling gently in a kneeling position. This will allow you to feel how the board glides through the water and how your body weight affects stability. Take a few strokes on each side to feel your balance.

An all-round board like the Active Air is specifically designed to provide maximum stability for beginners in this phase.

Use this time to familiarize yourself with how the SUP board feels and moves. The more comfortable you become kneeling, the easier it will be to get up and stand up later.

Technique for getting up standing

Once you feel confident kneeling, it's time to try standing up. This is often the most nerve-wracking part for beginners, but with the right technique, it's easy.

From a kneeling position, place your hands on the board where your knees were. Then lift one foot at a time and place your feet where your knees were, in the middle of the board. Keep your hands on the board for now.

Slowly move your center of gravity up by straightening your back. Let your hands slide up the paddle until you are standing upright. Look forward, not down at the board - this helps with balance.

Your feet should be parallel, shoulder-width apart, and centered on the board. Bend your knees slightly to maintain balance and be ready to move with the board rather than against it.

If you feel unsure, go back to the kneeling position and try again. It is normal to need several attempts before it feels natural.

Learn to turn and brake safely

As a beginner, you need to be able to control your SUP board safely, which includes being able to turn and brake when needed.

To turn, use a "sweep stroke" - a long, sweeping stroke from the nose of the board towards the stern. Paddle on the right side to turn left, and on the left side to turn right. The further out from the board you reach, the faster it will turn.

To brake, turn the paddle blade towards you and use it as a brake by holding it in the water next to the board. You can also paddle backwards in short bursts to slow down.

Reverse stroke - paddling backwards - is also useful for backing up the board or correcting course. Keep the paddle blade facing the right way and move it backwards through the water.

Practice these techniques in calm water where you have plenty of space. The more control you have over the board, the more confident you will feel on the water.

Avoid the most common beginner mistakes

By knowing the most common mistakes, you can avoid them and have a better first experience with SUP.

Mistake number one is looking down at the board instead of forward. This significantly impairs your balance. Focus your gaze on the horizon or on your destination.

Many beginners stand too tense and stiff. Instead, you should be relaxed in your body and bend your knees slightly. Let your body move with the board rather than fighting against it.

Paddling too hard and fast is another common mistake. SUP is about efficiency, not power. Slow, deep strokes are much more effective than many fast ones.

Not changing sides often enough will cause you to paddle in circles. Change sides every 3-4 strokes to stay on a straight course.

Finally - don't be afraid to fall into the water! It's a natural part of the learning process. The faster you accept this, the faster you will improve.

Aftercare for your SUP board

Proper care of your SUP board extends its lifespan and ensures that it functions optimally for many seasons to come.

After each ride, rinse your board with fresh water to remove salt, sand, and dirt. This is especially important if you have been paddling in the ocean. If it is an inflatable model, let the board dry completely before packing it away.

Regularly check valves, fins and any damage. Small cracks or scratches can be fixed early before they become a bigger problem. Watch for wear on the safety line and replace it if necessary.

Store your SUP board in a cool, dry place away from direct sunlight when not in use. UV radiation can damage the material over time. For inflatable boards, store them either completely deflated or with slightly lower pressure than normal.

With proper care, your SUP board will give you many fantastic experiences on the water for many years to come.

Summary

Your first SUP trip doesn't have to be scary or complicated. With these 10 beginner tips, you'll have a solid foundation to stand on when you hit the water for the first time.

The key takeaways are: choose the right conditions and location, invest in the right safety equipment, start kneeling to build confidence, and remember that SUP is about having fun and enjoying nature.

Kona Sports' tradition of Scandinavian design and sustainable innovation comes from our deep understanding of what paddlers really need. Our motto "Stand up people. Stand up life" reflects our belief that SUP is not just a sport - it's a lifestyle that unites body, movement and gear in a unique way.

As a beginner, you will make mistakes and fall into the water - it's a natural part of the learning process. The important thing is that you have the right equipment, follow safety advice and give yourself time to develop.

Explore our range of beginner SUP boards designed to give you the best possible start to your SUP journey.

How long does it take to learn SUP as a beginner?

Most beginners can stand up and paddle forward within 15-30 minutes in calm water. Becoming comfortable with turns and more advanced techniques usually takes a few trips. Factors such as previous experience with balance activities, physical fitness, and water conditions will affect the learning time. The most important thing is to take it easy and give yourself time to develop.

What type of SUP board is best for beginners?

A wide, stable all-purpose board is ideal for beginners. The width should be at least 32 inches for maximum stability. Inflatable SUP boards are often a good choice for beginners because they are easier to transport and store. They are also softer to land on if you fall. The length can vary depending on your weight and height, but 10-11 feet is common for all-purpose boards.

Do I have to be able to swim to try SUP?

Yes, you should be able to swim before trying SUP. Even if you have a life jacket and safety line, it is important to feel confident in the water. You are likely to fall into the water as a beginner, so basic swimming skills are essential for your safety. If you cannot swim, consider taking swimming lessons before starting SUP.

How much does it cost to get started with SUP?

The cost varies depending on whether you buy or rent equipment. A complete beginner's set with SUP board, paddle, pump and safety equipment usually costs 8000-15000 SEK. Renting costs around 300-500 SEK per day. Many beginners choose to rent first to test out whether SUP is something for them before investing in their own equipment.

Can you paddle SUP in winter in Sweden?

Yes, but it requires special equipment and caution. Water temperatures below 15 degrees require a wetsuit or drysuit. Winter paddling places higher demands on experience and safety equipment. As a beginner, it is recommended to wait until warmer months or paddle indoors in heated facilities. Several locations in Sweden offer indoor SUP during the winter months.

How do I know if the wind is too strong for SUP as a beginner?

Winds over 5 m/s can be challenging for beginners. Check the wind forecast before you go and remember that the wind often increases during the day. Also pay attention to the wind direction - headwinds are harder to paddle in than tailwinds, but tailwinds can make it difficult to get back. If you are unsure about the weather, wait for a calmer day or choose a more sheltered spot.

What should I do if I fall off the SUP board?

Falling into the water is normal and nothing to worry about. Thanks to the safety line, the board will be close to you. Swim to the board and use the handle on the side to pull yourself up. Climb up from the side of the board, not from the stern or nose. If you have difficulty getting up, you can climb up on your knees first and then stand up. The important thing is to stay calm and use the technique you have learned.

Find your perfect beginner SUP with our product guide or contact us at Kona Sports for personalized advice based on your specific needs and conditions.